Bread maker · Meals · Recipe

Healthy whole wheat bread

 

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It is said that whole wheat bread is more healthy than the regular white one. I have decided to make a quick research on that and well this is what I found:

  • The health benefits of wheat depend entirely on the form in which you eat it. These benefits will be few if you select wheat that has been processed into 60% extraction, bleached white flour.
  • 60% extraction—the standard for most wheat products in the United States, including breads, noodles and pastas, baked goods like rolls or biscuits, and cookies—means that 40% of the original wheat grain was removed, and only 60% is left.
  • Unfortunately, the 40% that gets removed includes the bran and the germ of the wheat grain—its most nutrient-rich parts. In the process of making 60% extraction flour, over half of the vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber are lost.
  • Since 1941, laws in the United States have required “enrichment” of processed wheat flour with vitamins B1, B2, B3 and iron in response to the problems created by 60% extraction. Since not nearly as much of these B vitamins and iron are replaced as are removed from 60% extraction flour, “enriched” seems an odd word to describe this process.
  • If you select 100% whole wheat products, however, the bran and the germ of the wheat will remain in your meals.
  • Whole wheat (in its original non-enriched form) is a very good source of dietary fiber and magnesium.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=66

So, I have decided to take my spin on whole wheat bread. I have used the recipe below as a base and tweaked it quite a lot. The reason behind it is that most of the time I do not have all the ingredients mentioned in the recipe. Thus, these adjustments to recipes is bit of creative process for me.

http://www.goldmedalflour.com/recipes/honey-whole-wheat-bread/28ddf299-bbcb-49aa-9058-6f5fdd76f21f

My adjusted recipe:

  • 1 cup of warm water
  • 2 tbsp of olive oil
  • 2 tbsp of brown sugar
  • 1 tsp of salt
  • 3 1/2 cups of whole wheat flour

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  • And I have added 3 tbsp of sour cream

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I have used whole wheat program on my bread machine.

We have eaten this bread with tilapia in sour cream sauce for dinner. As you can see my creative cooking involves using all the ingredients, thus nothing would be thrown away.

I have made Tilapia (bought in Trader Joe’s) in the following way: first cut some garlic and cooked it in the olive oil; then added fresh seasoned (black pepper and salt) tilapia in the pan (cooked it in medium heat for 3 minutes each side); then added frozen peas and carrots, three table spoons of sour cream, pepper, salt and some water; cooked all ingredients in pan for another 10 minutes (medium heat).

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The dinner was excellent!

 

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